Do These 3 Simple Exercises Before Bed And Sleep Like A Baby

3 Simple Exercises to Do Before Bed for a Better Night’s Sleep

Do you find yourself staring at the ceiling, wishing for a good night’s sleep?

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EKO HOT BLOG reports that sometimes it’s not about how many hours you spend in bed, but how relaxed your body and mind are when you lie down. These three simple exercises can help you unwind, release tension, and sleep like a baby.

1. Child’s Pose (Balasana)

These three exercises—Child’s Pose, Legs-Up-The-Wall Pose, and Progressive Muscle Relaxation—are simple, effective ways to prepare your body and mind for rest. They help calm your nerves, relieve tension, and set the stage for a peaceful night’s sleep. Try adding them to your bedtime routine and see how much better you sleep.

How to Do It:

• Start by kneeling on the floor. Sit back on your heels.
• Slowly stretch your arms forward, reaching for the floor, and rest your forehead down.
• Let your body relax into the stretch, taking deep, slow breaths.
• Hold the pose for about 1 to 2 minutes.

Why It Helps:
Child’s Pose helps relax the muscles in your back and hips, areas that often carry tension from the day. It also encourages deep breathing, which calms your nervous system.

2. Legs-Up-The-Wall Pose (Viparita Karani)

This easy pose promotes blood circulation and relaxes your legs, which often feel restless after a long day.

How to Do It:

• Sit next to a wall and slowly lie down on your back.
• Swing your legs up against the wall so they’re straight, and your body forms an “L” shape.
• Keep your arms by your sides, palms facing up.
• Close your eyes, breathe deeply, and hold the position for 5 to 10 minutes.

Why It Helps:
By elevating your legs, you help reduce swelling and improve blood flow, which can make you feel lighter and more relaxed. The position also calms the body and reduces anxiety.

3. Progressive Muscle Relaxation (PMR)

This technique helps release tension from your muscles, allowing your body to fully relax before sleep.

How to Do It:

• Lie down in a comfortable position, closing your eyes.
• Start by focusing on your feet. Tighten the muscles in your toes for about 5 seconds, then release.
• Gradually work your way up your body, tensing and relaxing your muscles from your legs, hips, stomach, chest, arms, and face.
• Focus on the feeling of relaxation as you release each muscle.

Why It Helps:
Progressive muscle relaxation is a technique that helps release tension from your muscles, allowing your body to fully relax before sleep. It works by teaching your body to notice tension and then let it go. This release helps lower your stress levels, making it easier to drift off to sleep.

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